Monday 11.16

MONDAY
Strength: Deadlift
In 10 minutes : 3-3-3-3
Then EMOM 5m: 3 @ 80% heaviest ^

WOD: For Time
80 Cal AB
100 KB Swings 53/35, eye high
100 Walking Lunges

S: 60-80-80, 35/26
L1: 80-80-100, 35/26
Rx+: 100-100-100, Full OH Swings

Extra Work
1. Front Squat
EMOM 12m: 1 Rep w 3s Pause in Bottom

2. EMOM 12m
O: 5 Box Jumps, highest able
E: 30s Front Rack Hold, 85% 1rm FS

HomeWOD
CORE
150 Situps
– EMOM perform 5 Double Mountain Climbers

WOD
5:00 Cardio
Then 21-15-9
Burpees
Lunges (each leg)